What foods are good sources of vitamin B1 (thiamin)?

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Dr. Rovenia Brock, PhD
Nutrition & Dietetics
Thiamin is found in a wide variety of foods, although some of the best sources of thiamin are lentils, whole grains and pork. Thiamin can also be found in red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach and legumes.
The top sources of thiamin in food are:
  • yellowfin tuna
  • wild salmon
  • navy beans
  • green peas
  • cereal
Michael T. Murray, ND
Naturopathic Medicine

Rich plant sources of thiamine (vitamin B1) are sunflower seeds, peanuts, and soybeans. Good sources are whole wheat and nuts. It should be noted that thiamine is extremely sensitive to alcohol and sulfites. In the presence of either, thiamine is destroyed or made useless. Thiamine is also destroyed by anti-thiamine factor in uncooked freshwater fish, shellfish, and tea. There is no known toxicity due to thiamine.


Picture of peanuts & sunflower seeds
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.